Training Status??? (III)
**** that
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no riding. tired!
¯\_(ツ)_/¯
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did the valley ride tonight. lost the climb to Rupert Cox and Chris Harland-Dunaway.
At the end of the ride Chris came up and asked my name. I said "Chris." He said "Evans?" I told him he had looked familiar when passed me near the end of the climb.
/swoon
[SUP]I[/SUP][SUP][SUP]like[/SUP][/SUP][SUP][SUP][SUP]recognition![/SUP][/SUP][/SUP][SUP][SUP][SUP][SUP]can't lie[/SUP][/SUP][/SUP][/SUP]
At the end of the ride Chris came up and asked my name. I said "Chris." He said "Evans?" I told him he had looked familiar when passed me near the end of the climb.
/swoon
[SUP]I[/SUP][SUP][SUP]like[/SUP][/SUP][SUP][SUP][SUP]recognition![/SUP][/SUP][/SUP][SUP][SUP][SUP][SUP]can't lie[/SUP][/SUP][/SUP][/SUP]
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Folsom Bike Race Ride. Felt like total crap, so I attacked from the "go" point. Started to blow up a few miles later, so I sat on the back to recover for a bit. Got up to the regroup point and jumped on a little train with some teammates and worked our asses off back in (~12 miles or so).
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did the valley ride tonight. lost the climb to Rupert Cox and Chris Harland-Dunaway.
At the end of the ride Chris came up and asked my name. I said "Chris." He said "Evans?" I told him he had looked familiar when passed me near the end of the climb.
/swoon
[SUP]I[/SUP][SUP][SUP]like[/SUP][/SUP][SUP][SUP][SUP]recognition![/SUP][/SUP][/SUP][SUP][SUP][SUP][SUP]can't lie[/SUP][/SUP][/SUP][/SUP]
At the end of the ride Chris came up and asked my name. I said "Chris." He said "Evans?" I told him he had looked familiar when passed me near the end of the climb.
/swoon
[SUP]I[/SUP][SUP][SUP]like[/SUP][/SUP][SUP][SUP][SUP]recognition![/SUP][/SUP][/SUP][SUP][SUP][SUP][SUP]can't lie[/SUP][/SUP][/SUP][/SUP]
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¯\_(ツ)_/¯
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Recovery week, squeezed in a nap and over 9 hours of sleep yesterday. Still feeling a bit tired, might have to do the same today after an easy spin
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bagh...I need to get it together. Every day around lunch I go out to eat or run errands. There is a decent Cat 2 that works in the office next door and just about every time I leave in my car or on foot he heads out on his bike for a ride. Need to start bringing the bike and taking advantage of that time and open road.
Making a kilometer blurry
VO2Max intervals today, but not hill repeats. I thought I'd give it a try on the open road with 5-6' intervals. Worked out pretty well, and felt a lot like a bridging or break-start effort. In the races I do, this might actually be more appropriate training than hill repeats, although I mostly chose them to keep my temperature down with the airspeed. Also nice to get practice maintaining 400-500W downhill/tailwind in the 53-11, as well as those kinds of steady numbers while deep in the drops.
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Small victories. Racing, and Tuesday-night-worlds style racing has revealed a major weakness - even after working hard, I usually have a good burst of power in me, but after that, I am done. In all the other cycling I have done, I get some form of recovery. So I have it in me to make or follow an attack. But once I make the move, I have nothing left, so that is that.
To address this, I have been trying out VO2Max breakaway intervals. A 30 second sprint (hard!), followed by 3 minutes at 100-110% of FTP, and a final 10 second sprint if I can manage it. It is really hard - also, it seems like a good way to pack a lot of suffering into a small amount of time. With a more sustained wattage, usually it takes a couple of minutes to really get into oxygen-debt, but the sprint at the beginning depletes anaerobic capacity, so the 3 minutes really seems to be pure slow-twitch suffering. It feels much harder than 5 minutes at 120% of FTP.
The small victory - last week, I did 3 sprints, and failed 2/3 through the 3rd 3-minute interval. This morning, I did 4 sprints, and failed 2/3 through the 4th 3-minute interval. Progress.
To address this, I have been trying out VO2Max breakaway intervals. A 30 second sprint (hard!), followed by 3 minutes at 100-110% of FTP, and a final 10 second sprint if I can manage it. It is really hard - also, it seems like a good way to pack a lot of suffering into a small amount of time. With a more sustained wattage, usually it takes a couple of minutes to really get into oxygen-debt, but the sprint at the beginning depletes anaerobic capacity, so the 3 minutes really seems to be pure slow-twitch suffering. It feels much harder than 5 minutes at 120% of FTP.
The small victory - last week, I did 3 sprints, and failed 2/3 through the 3rd 3-minute interval. This morning, I did 4 sprints, and failed 2/3 through the 4th 3-minute interval. Progress.
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VO2Max intervals today, but not hill repeats. I thought I'd give it a try on the open road with 5-6' intervals. Worked out pretty well, and felt a lot like a bridging or break-start effort. In the races I do, this might actually be more appropriate training than hill repeats, although I mostly chose them to keep my temperature down with the airspeed. Also nice to get practice maintaining 400-500W downhill/tailwind in the 53-11, as well as those kinds of steady numbers while deep in the drops.
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Early morning WRIs. Was going to wait until lunch, but I have a feeling today is going to be one of those days at work.
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Not actually Tmonk
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Ez hr on the mtb today at lunch
4hrs z2 tmrrw, I need a long ride
Track/madison workout Sunday morning.
Resting next week.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
**** that
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A one minute interval, basically.
¯\_(ツ)_/¯
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**** that
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Basically.
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¯\_(ツ)_/¯
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Making a kilometer blurry
Only difference is vs. a steady power 1' interval, WRI is a steady RPE 1' interval. First pedal stroke and last pedal stroke should be hated the same amount.
You're the one bragging about beating yourself. You got this.
You're the one bragging about beating yourself. You got this.
¯\_(ツ)_/¯
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coincidentally, due to some family planning stuff I received an invitation this morning to come on in and fill a cup, no appointment needed! The clinic opens at 7:30; too weird to be waiting outside when they unlock the doors?
Making a kilometer blurry
Not if you've already pitched a tent. I think it sends a message.